Calculadora de Ferro Gratis
Calcule suas necessidades diarias de ferro com base na idade e dieta. Inclui ajustes para vegetarianos.
Recommended Iron
8.0 mg/day
Recommended Iron vs Age
Formula
## Iron Intake Recommendations Iron is essential for oxygen transport in the blood. Requirements vary by age and dietary pattern. ### RDA for Males | Age | RDA | |---|---| | 1-3 years | 7 mg | | 4-8 years | 10 mg | | 9-13 years | 8 mg | | 14-18 years | 11 mg | | 19+ years | 8 mg | Vegetarians need 1.8x more iron because plant-based (non-heme) iron is less readily absorbed.
Exemplo Resolvido
A 30-year-old omnivore.
- 01Age 19+ base iron = 8 mg
- 02Omnivore multiplier = 1.0
- 03Daily iron = 8 x 1.0 = 8.0 mg
- 04Upper limit (adult) = 45 mg
Perguntas Frequentes
Why do vegetarians need more iron?
Plant-based iron (non-heme) is absorbed at a lower rate than animal-based iron (heme). The 1.8x multiplier accounts for this difference.
What are iron-rich foods?
Red meat, poultry, fish, beans, lentils, spinach, fortified cereals, and tofu are all good sources of iron.
What are signs of iron deficiency?
Fatigue, weakness, pale skin, cold hands and feet, brittle nails, and frequent infections are common symptoms.
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